1st class is basic info
2-4th will be sport specific
5th will be tying it together
Also will include German terms (italics)
I will post the the questions/answers on the blog
If I don’t know an answer I will find it
Feel free to e-mail me with questions!
Sport overview:
Three sports: Swim (Schwim), then bike (Rad), then run (Lauf)
In between you have transitions (Weschelzone)
T1 is from swim to bike, T2 is from bike to run
Generally in the same location, but not always (called a split transition)
Longer races (70.3 and up) will have aid stations with water, sports drinks, food on the bike and run course
Other variations: duathlon (run-bike-run), some novelty races with other events
Distances
Not every triathlon is an Ironman
Ironman -- 3800m/180km/marathon (distance for Hawaii race), 140.6 miles, takes 10-17 hrs
Half Ironman/70.3 -- 1900m/90km/half marathon, 70.3 miles, takes 5-7.5 hrs
Olympic -- 1500m/40km/10km, takes 2.5-3 hrs
Sprint -- varies, but usually around 500m/20km/5km
Races/Events
(In the information below, I'm using the term "larger" to describe more participants in the race, not a longer distance.)
Often started in waves, but Ironmans are usually mass start
Your time is calculated by a chip
Compete against people in your age group (5 or 10 year ranges)
For larger races, you may need to check in the day prior -- keep this in mind when planning.
Assume that for 70.3 and Ironman you will need to check in your bike and go to the race brief the day before.
Race calendar
www.trimapper.com (good resource for US races as well as the larger European races)
www.dtu-info.de/wettkampfkalender (this will have the smaller German races also)
Ironman-distance events (WTC or Challenge) usually fill up a year in advance, there are more 70.3s and they don't fill up as quickly
Some events will have multiple distances available
Licenses
All races will require you to have a license to enter, either a German DTU license, a USA Triathlon license, or buy a day license. A day license is about 12EUR.
You and triathlon
It is important to take in all the information in the context of your personal goals and situation!
There is lots of knowledge out there, but if you try to digest everything it can be overwhelming.
Goals -- What are yours?
Finish injury free
One and done? Driver for fitness? Long term ambitions?
Your situation
Time available -- training time, recovery time
Money available -- Race fees, training costs for swimming, travel if necessary
Things you already have
Your strengths/weaknesses/fears
Training
Books, online training plans, coaches (esp. virtually) are available
Remember that generic plans are generic
Aim for 2 workouts of each type per week -- more if you are really weak at one discipline
Give yourself proper time to recover
Running is the most “intensive” on your body -- do it when fresh
Swimming is a great recovery exercise
We talked about Joe Friel, author of the "The Triathlete's Training Bible." One of his big principles is "periodized training," where you break down your training into different phases, each with a different purpose. Many training plans will utilize different phases, like "base" and "build."
What to wear on race day?
ABC -- anything but cotton
Basics/things you probably already have: spandex shorts (swim and leave on), tech shirt, sports bra for women, running shoes
The best choice is triathlon clothes, either a top and bottom or a one piece suit
Seems like a good idea but isn’t: biking shorts (will get soggy)
Generally have to wear a shirt for the bike and run -- looser is better
Socks are a personal preference
Hat/sunglasses are a good idea
What do I need at a minimum?
Helmet, a bike (any kind), shoes, probably goggles
Best hints
Know that you can do the swim distance. It can be in the pool, but make sure you have successfully swum that distance without stopping.
Practice a few bricks (bike and then run). It doesn't need to be much, but after a few bike sessions, go for a 1-2 mile run immediately afterwards. You'll get used to how your legs feel and you'll understand that the heavy feeling goes away after a little bit.
Don't do anything new in a race. Think ahead of time of what you'll be eating, drinking, wearing and doing. Incorporate these things in your training sessions to make sure they work.
Clubs
Sports clubs are extremely popular in Germany, so it is not unusual to see many people wearing club uniforms at races. The club in Wiesbaden is LC Olympia. I am a member of TCEC Mainz. They have dedicated swim lanes on weekdays and also organize group runs and bike rides.
Resources
Forums
www.beginnertriathlete.com I think every question has already been asked here.
Videos
The "Become One" video series follows ex-NFL player Hines Ward on his road to completing a full Ironman. The first episode is here. They are currently up to episode 4. This is a good overview of some of the fundamentals.
Stores
These are what I have found so far, so this isn't an exclusive list
Both of these are specialty stores, but have a small selection of other accessories for triathlon. I have successfully used VAT forms at both of these.
Bike-- Radsport Smit in Gustavsburg (Darmstädter Landstrasse 13). Marco speaks English.
Running-- Frankfurter Laufshop (Große Friedberger Str. 37-39) Have a few English speaking employees
www.wiggle.com Prices from here will include VAT.
www.triuk.com Prices from here will include VAT.
www.amazon.com
I have not found many US triathlon retailers that will ship USPS. Having something shipped to Germany via UPS is quite expensive.
The expos for the Ironman Frankfurt and Weisbaden 70.3 will have retailers selling tri-specific items.
Frankfurt Ironman Expo (located by the Dom), the race itself is on Sunday
Thursday, July 3, 2013 10:00am – 8:00pm
Friday, July 5, 2013 10:00am – 8:00pm
Saturday, July 6, 2013 10:00am – 8:00pm
Sunday, July 7, 2013 10:00am – 8:00pm
70.3 Wiesbaden Expo (by the Kurhaus), the race is on Sunday
Friday, August 9, 2013 10:00am – 6:00pm
Saturday, August 10, 2013 10:00am – 6:00pm
Sunday, August 11, 2013 10:00am – 6:00pm
Next time we will discuss swimming! Bring your questions or send them to me via e-mail before class.
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